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The following is a training cycle I wrote to prepare one of our masters lifters for the NorCal Open. He recently began training at Catalyst, and this is the first program I’ve written for him after helping him modify the program he used to prepare for Masters Nationals. He made PRs across the board at the meet.

This is a fairly general program, although there is some work specific to his technical needs, which can be used as-is or altered to suit someone else.

Week 1

Monday
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3
Front Squat – 70% x 3 x 3

Wednesday
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5
Snatch Deadlift – 100% x 5 x 3
Muscle Snatch + snatch balance + OHS – 5 x 3
Push Press + Jerk – 60% x 2 x 3

Friday
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull – 80% x 5 x 3
Back Squat – 75% x 5 x 3


Week 2

Monday
Snatch – 75% x 2 x 2, 80% x 2 x 2
Snatch Pull – 85% x 4 x 3
Front Squat – 75% x 3 x 3

Wednesday
Halting Clean Deadlift + Mid-Hang Clean – 70% x 2 x 5
Clean Deadlift – 100% x 5 x 3
Snatch Balance – 70% x 2 x 3
Jerk – 80% x 2 x 5

Friday
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2
Clean Pull – 85% x 4 x 3
Back Squat – 78% x 5 x 3


Week 3

Monday
Snatch – 75% x 3 x 2, 80% x 2, 85% x 2, 90% x 1
Snatch Pull – 90% x 3 x 3
Front Squat – 75% x 3, 80% x 3, 75% x 3

Wednesday
Snatch Deadlift + Mid-Hang Snatch – 75% x 2 x 3
Snatch Deadlift – 105% x 4 x 3
Snatch Balance + OHS – 80% x 2 x 3
Push Press + Jerk – 65% x 2 x 3

Friday
Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
Clean Pull – 90% x 3 x 3
Back Squat – 80% x 5 x 3


Week 4

Monday
Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Snatch Pull – 95% x 3 x 3
Front Squat – 75% x 3, 80% x 2, 85% x 2

Wednesday
Clean Deadlift + Mid-Hang Clean – 75% x 2 x 3
Clean Deadlift – 105% x 4 x 3
OHS – 85% x 2 x 3
Push Press + Jerk – 70% x 2 x 3

Friday
Clean & Jerk – 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
Clean Pull – 95% x 3 x 3
Back Squat – 80% x 5, 85% x 5, 80% x 5


Week 5

Monday
Snatch – 75% x 2, 80% x 2, 85% x 1 x 3
Snatch Pull – 90% x 2 x 3
Front Squat – 80% x 2, 85% x 1, 90% x 1

Wednesday
Power Snatch – 70% x 2 x 5
Power Clean & Jerk – 70% x 2 x 5
Snatch Balance – 80% x 1 x 3

Friday
Clean & Jerk – 75% x 2, 80% x 2, 85% x 1 x 3
Clean Pull – 90% x 2 x 3
Back Squat –85% x 2 x 3


Week 6

Monday
Snatch – 70%x1, 75%x1, 80%x1x2
Clean & Jerk – 70%x1, 75%x1, 80%x1x2
Front Squat – 70%x3, 75%x2, 80%x1

Wednesday
Snatch – 60%x1, 65%x1, 70%x1, 60%x1x3
Clean & Jerk - 60%x1, 65%x1, 70%x1, 60%x1x3

Friday
Snatch – 50% x 1 x 5
Clean & Jerk 50% x 1 x 5

Sunday
Meet